Protein Food |
Weight
(g) |
Measure |
Protein Content per Measure (g) |
Alfalfa seeds, sprouted, raw |
33 |
1 cup |
1.32 |
Artichokes, (globe or French), cooked, boiled, drained, without salt |
120 |
1 medium |
4.18 |
Asparagus, canned, drained solids |
72 |
4 spears |
1.54 |
Asparagus, cooked, boiled, drained |
60 |
4 spears |
1.55 |
Asparagus, frozen, cooked, boiled, drained, without salt |
180 |
1 cup |
5.31 |
Avocados, raw, California |
28.35 |
1 oz |
0.60 |
Avocados, raw, Florida |
28.35 |
1 oz |
0.45 |
Beans, baked, canned, plain or vegetarian |
254 |
1 cup |
12.17 |
Beans, baked, canned, with pork and tomato sauce |
253 |
1 cup |
13.05 |
Beans, black, mature seeds, cooked, boiled, without salt |
172 |
1 cup |
15.24 |
Beans, Cowpeas (Blackeyed), immature seeds, boiled, without salt |
165 |
1 cup |
5.23 |
Beans, Cowpeas (blackeyed), immature seeds, frozen, cooked, boiled, drained, without salt |
170 |
1 cup |
14.43 |
Beans, Cowpeas, common (blackeyes, crowder, southern), mature seeds, |
172 |
1 cup |
13.30 |
Beans, Kidney beans, red, mature seeds, canned |
256 |
1 cup |
13.44 |
Beans, Kidney beans, red, mature seeds, cooked, boiled, without salt |
177 |
1 cup |
15.35 |
Beans, Lima beans, large, mature seeds, canned |
241 |
1 cup |
11.88 |
Beans, Lima beans, large, mature seeds, cooked, boiled, without salt |
188 |
1 cup |
14.66 |
Beans, Mung beans, mature seeds, sprouted, cooked, boiled, without salt |
124 |
1 cup |
2.52 |
Beans, Mung beans, mature seeds, sprouted, raw |
104 |
1 cup |
3.16 |
Beans, Navy beans, mature seeds, cooked, boiled, without salt |
182 |
1 cup |
15.83 |
Beans, Pinto beans, mature seeds, cooked, boiled, without salt |
171 |
1 cup |
14.04 |
Soybeans, mature cooked, boiled, without salt |
180 |
1 cup |
22.23 |
Beans, Snap beans, green, canned, regular pack, drained solids |
135 |
1 cup |
1.55 |
Beans, Snap beans, green, cooked, boiled, drained, without salt |
125 |
1 cup |
2.36 |
Beans, White beans, mature seeds, canned |
262 |
1 cup |
19.02 |
Beet greens, cooked, boiled, drained, without salt |
144 |
1 cup |
3.70 |
Beets, canned, drained solids |
170 |
1 cup |
1.55 |
Broccoli, raw |
88 |
1 cup |
2.62 |
Broccoli, cooked, boiled, drained, without salt |
156 |
1 cup |
4.65 |
Beets, cooked, boiled, drained |
170 |
1 cup |
2.86 |
Beets, cooked, boiled, drained |
50 |
1 beet |
0.84 |
Cabbage, Chinese (pak-choi), cooked, boiled, drained, without salt |
170 |
1 cup |
2.65 |
Cabbage, Chinese (pe-tsai), cooked, boiled, drained, without salt |
119 |
1 cup |
1.79 |
Cabbage, cooked, boiled, drained, without salt |
150 |
1 cup |
1.53 |
Cabbage, raw |
70 |
1 cup |
1.01 |
Cabbage, red, raw |
70 |
1 cup |
0.97 |
Carrots, cooked, boiled, drained, without salt |
156 |
1 cup |
1.70 |
Carrots, frozen, cooked, boiled, drained, without salt |
146 |
1 cup |
1.74 |
Carrots, raw |
110 |
1 cup |
1.13 |
Cauliflower, cooked, boiled, drained, without salt |
124 |
1 cup |
2.28 |
Cauliflower, frozen, cooked, boiled, drained, without salt |
180 |
1 cup |
2.90 |
Cauliflower, raw |
100 |
1 cup |
1.98 |
Celery, cooked, boiled, drained, without salt |
150 |
1 cup |
1.25 |
Celery, raw |
120 |
1 cup |
0.90 |
Corn, sweet, white, cooked, boiled, drained, without salt |
77 |
1 ear |
2.56 |
Corn, sweet, yellow, canned, vacuum pack, regular pack |
210 |
1 cup |
5.06 |
Corn, sweet, yellow, cooked, boiled, drained, without salt |
77 |
1 ear |
2.56 |
Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt |
164 |
1 cup |
4.51 |
Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, without salt |
63 |
1 ear |
1.96 |
Cucumber, peeled, raw |
119 |
1 cup |
0.68 |
Cucumber, with peel, raw |
104 |
1 cup |
0.72 |
Dandelion greens, cooked, boiled, drained, without salt |
105 |
1 cup |
2.10 |
Endive, raw |
50 |
1 cup |
0.63 |
Garlic, raw |
3 |
1 clove |
0.19 |
Lentils, mature seeds, cooked, boiled, without salt |
198 |
1 cup |
17.86 |
Lettuce, cos or romaine, raw |
56 |
1 cup |
0.91 |
Lettuce, iceberg (includes crisphead types), raw |
55 |
1 cup |
0.56 |
Lettuce, looseleaf, raw |
56 |
1 cup |
0.73 |
Mushrooms, canned, drained solids |
156 |
1 cup |
2.92 |
Mushrooms, cooked, boiled, drained, without salt |
156 |
1 cup |
3.39 |
Mushrooms, raw |
70 |
1 cup |
2.03 |
Mustard greens, cooked, boiled, drained, without salt |
140 |
1 cup |
3.16 |
Okra, cooked, boiled, drained, without salt |
160 |
1 cup |
2.99 |
Okra, frozen, cooked, boiled, drained, without salt |
184 |
1 cup |
3.83 |
Olives, ripe, canned (small-extra large) |
22 |
5 large |
0.18 |
Onions, cooked, boiled, drained, without salt |
210 |
1 cup |
2.86 |
Onions, dehydrated flakes |
5 |
1 tbsp |
0.45 |
Onions, raw |
110 |
1 whole |
1.28 |
Onions, spring or scallions (includes tops and bulb), raw |
100 |
1 cup |
1.83 |
Parsley, raw |
10 |
10 sprigs |
0.30 |
Parsnips, cooked, boiled, drained, without salt |
156 |
1 cup |
2.06 |
Peas, edible-podded, cooked, boiled, drained, without salt |
160 |
1 cup |
5.23 |
Peas, edible-podded, frozen, cooked, boiled, drained, without salt |
160 |
1 cup |
5.60 |
Peas, green, canned, regular pack, drained solids |
170 |
1 cup |
7.51 |
Peppers, hot chili, green, raw |
45 |
1 pepper |
0.90 |
Peppers, hot chili, red, raw |
45 |
1 pepper |
0.90 |
Peppers, sweet, green, cooked, boiled, drained, without salt |
136 |
1 cup |
1.25 |
Peppers, sweet, green, raw |
119 |
1 pepper |
1.06 |
Peppers, sweet, red, raw |
119 |
1 pepper |
1.06 |
Potato, baked, flesh and skin, without salt |
202 |
1 potato |
5.05 |
Potatoes, baked, flesh, without salt |
156 |
1 potato |
3.06 |
Potatoes, boiled, cooked in skin, flesh, without salt |
136 |
1 potato |
2.54 |
Potatoes, boiled, cooked without skin, flesh, without salt |
135 |
1 potato |
2.31 |
Potatoes, hashed brown, home-prepared |
156 |
1 cup |
3.78 |
Pumpkin, canned, without salt |
245 |
1 cup |
2.70 |
Pumpkin, cooked, boiled, drained, without salt |
245 |
1 cup |
1.76 |
Radishes, raw |
4.5 |
1 radish |
0.03 |
Spinach, canned, drained solids |
214 |
1 cup |
6.01 |
Spinach, cooked, boiled, drained, without salt |
180 |
1 cup |
5.35 |
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt |
190 |
1 cup |
5.97 |
Spinach, raw |
30 |
1 cup |
0.86 |
Squash, summer, all varieties, cooked, boiled, drained, without salt |
180 |
1 cup |
1.64 |
Squash, summer, all varieties, raw |
113 |
1 cup |
1.33 |
Squash, winter, all varieties, cooked, baked, without salt |
205 |
1 cup |
1.82 |
Squash, winter, butternut, frozen, cooked, boiled, without salt |
240 |
1 cup |
2.95 |
Sweet potato, canned, vacuum pack |
255 |
1 cup |
4.21 |
Sweet potato, cooked, baked in skin, without salt |
146 |
1 potato |
2.51 |
Sweet potato, cooked, boiled, without skin, without salt |
156 |
1 potato |
2.57 |
Tomatoes, red, ripe, canned, stewed |
255 |
1 cup |
2.42 |
Tomatoes, red, ripe, canned, whole, regular pack |
240 |
1 cup |
2.21 |
Tomatoes, red, ripe, raw, year round average |
180 |
1 cup |
1.53 |
Tomatoes, sun-dried |
2 |
1 piece |
0.28 |
Tomatoes, sun-dried, packed in oil, drained |
3 |
1 piece |
0.15 |
Watermelon, raw |
286 |
1 wedge |
1.77 |